By: Kirby Tello Photo by: Rachel Benavides
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Whatbris mindful eating? Well, here’s what it isn’t. Mindful eating is not how mostbrAmericans have their meals every single day. We are normally on our phones,brwatching television, or working on the computer. These distractions prevent usbrfrom really knowing how much food we are consuming and how quickly we arebrconsuming it. Ultimately, distracted eating is how we unintentionally gain additional weight, which can lead to obesity.brThe key to prevention is to eat mindfully. Eating mindfully starts with beingbraware. “When you pay attention to what you’re eating, you can make smallbrchanges that make a big difference,” says the American Heart Association.The holiday season isbrofficially here, and with that comes all of the savory Thanksgiving goodies andbrtasty sweets we have been waiting to consume. Thisbralso marks the time when most of us go into hibernation mode and willfully planbrto gain a few extra pounds with the anticipation of home cooked meals andbrcountless shared feasts. But before you grab your stretchy pants and belly up to the dining table, consider howbrmindful eating during the holidays will make you feel less pressure to hit thebrgym hard come January.
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Startbrby looking at your portion size. Typically, you’ll find that there is more onbryour plate than your body really needs.brHowever, we’ve been taught since birthbrthat a “happy plate” is the epitome of being a good human. Therefore, we eat itbr– all of it. One way to mindfully monitorbrhow much you’re eating is by controllingbrportions. First, grab a smaller plate. Psychologically,brthe smaller plate tells the mind that less food will fit on the plate, so youbrwill automatically reduce your portion size.
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Slowingbrdown and enjoying every bite of food is another way to practice mindful eating.brWhen we slow down and pay attention to each bite, it gives the body enough timebrto trigger your brain that you are satisfied. Once the brain feels satisfied,bryou are less likely to continue eating past your limit.
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Thebrbrain plays a huge role in mindful eating. Finding that inner voice andbractively listening to what your body is telling you it needs will help you eat only when you are hungry. Before going backbrfor a second helping of turkey or slicing an additional piece of pecan pie, askbryourself, “Am I actually hungry?” If thebranswer is no, fight the urge to indulge further.
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Finally,brcut yourself a little slack. Since you knowbryou will want to enjoy a few extra sweets here and there, plan ahead by being mindful of your portion sizes,brenjoying every bite of food, and eating only when you are hungry.
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Thebrholidays are meant to be fun and enjoyable, andbrfood is a part of that. So, don’t stressbrtoo much about delighting in an occasional treat. However, consider practicingbrmindful eating to keep yourself happy and healthy through all of the festivities. Your waistline willbrthank you later.
